Most women and men think that when additional pairs of centimeters appear on the stomach, you should lose weight as quickly as possible. For starters, you can try to remove the stomach at home.
In fact, fat that you can grab with your fingers represents no danger. In addition, the fact of his presence is absolutely normal. More serious problems arise with the appearance of visceral fat, which is deposited near the vital internal organs, for example, near the liver or intestines. You can also find photos or pictures on the Internet to see what a big belly looks like.
How to understand - whether excess centimeters threaten health? There is one proven method: measure the ratio of the circumference of your waist to your hips. If the figure turns out to be more than 0.8 centimeters, then in order not to harm the health, you should urgently lose weight.
If you put aside all the myths, then remove the fat without surgery is not difficult. So, remove the fat, following some principles.
How to remove fat from the abdomen and sides?
To get rid of the abdomen at home, it is not necessary to go on a strict diet or starve. It is enough to understand that all products have their own utility, but they should be eaten in small quantities, and best of all in the morning. Our weight increases due to excess calories. Therefore, you should eat foods where the calories are the least, for example, vegetables, fruits, wholemeal bread and so on.
A grueling diet often leads to excellent results, but it is better to get rid of fat from the abdomen and the outer surface of lats gradually, so that the body is not stressed. In addition, with a sharp weight loss may appear stretch marks on the abdomen, even in girls.
The most effective and correct menu
To get rid of belly fat, there are many diets. Here you should carefully examine all the information to determine which diet will be best for you. For a start, you can not even go on a diet, but simply go on a more proper diet. It is worth remembering that a person needs a certain amount of calories per day, so for this purpose a special table was developed, on which you need to rely when choosing food for your daily diet.
If you want the problem areas to go away as quickly as possible, you will not be able to do without an emergency diet. Maybe you even have to sit on a mono-diet that burns fat in a few days. But here it is very important to get out of it and eat it balanced. This means that no chocolates, flour products and sugar in the diet should not be.
Remember that once trying to fight fat, you will always have to do it.
Sample recommendations for getting rid of fat:
- If possible, do not use salt;
- Do not eat fat;
- Do not drink alcohol and sparkling water;
- Drink about three liters of water per day;
- Eat small meals five times a day;
- Reduce the usual portion by half.
There are even special diets for getting thin waist, their principles are very important. Although, such recommendations are available in almost all modern diets. For example, kefir or buckwheat diet - these are the types of mono diets, which in a short time eliminate the extra pounds and drive off the fat. But, if after you exit from such a diet, you do not follow the principles of rational nutrition, then all the pounds will come back.
Foods that should be consumed daily:
- Eggs;
- Lean meat and fish;
- White poultry meat;
- Seasonal vegetables;
- Seasonal fruits and citrus;
- Dairy products with a low fat content.
Separately, it should be said about the use of fruit. Most of us are used to eating fruit as a dessert, that is, after a main meal. But doing so is not entirely correct. Fruit should be eaten either separately from food or half an hour before it, so that there is no fermentation in the stomach. In addition, each new portion of fruit can be taken in no less than five hours, so as not to provoke the production of insulin, an appetite-enhancing hormone.
Even with a diet in one week to remove fat from the abdomen will not work. But with a regular approach and focus on results, you can achieve good results.
The chosen diet must be followed for at least two weeks for the first results to appear. The speed of weight loss depends on the characteristics of your body and determination. Basically, a week weight loss is about 3-7 kilograms.
A sample menu for the day looks like this:
1. For breakfast you can eat yogurt without additives, orange or grapefruit.
2. At the second breakfast, boil an egg, and make freshly squeezed lemon or orange juice.
3. At lunch you can eat a little boiled chicken breast, and as a side dish to prepare a salad of vegetables.
4. For an afternoon snack, a hundred grams of cottage cheese with fruits or dried fruits will suffice.
5. At dinner, you can 75 grams of meat cooked in the oven, grapefruit or orange.
6. If you get hungry before bedtime, you can drink a glass of kefir.
Any diet is great for this purpose, but depending on the characteristics of your body, you should choose the type of food that you can stick to for a long time.
How to remove fat from the abdomen - exercises for women
In addition to the diet, it is recommended to perform a set of special exercises for the abdomen and thighs. It is not necessary to do them in the gym or gym, you can do it for free at home. In addition, it is not necessary to use dumbbells, you can do without them.
Having spent just a few minutes a day, within a month you can get excellent results with their help. How to remove fat from the abdomen without exercise? Probably nothing. Because with a sedentary lifestyle, excess fat, even with a diet, will return again and again. So, what kind of exercise will help get rid of belly fat?
1. Lie on your stomach, rest on your elbows and make sure your breathing is even. Tighten the abdomen to the lower back, and round your back a little. The abdomen needs to be drawn in while inhaling and returning it to its original position as you exhale.
2. Do not change the starting position, only now keep your body weight on the socks. From the floor when inhaling, it is necessary to tear off not only the stomach, but also the pelvis.
3. Now take your belly, pelvis and knees off the floor. Focus on socks and forearms, stretch your legs, and straighten your knees.
4. Without changing the starting position, tear off the inhale stomach, pelvis and knees, pushing yourself, lift the pelvis to the top. Now, on the exhale, you need to fall on the floor in the pose of the plank, which was in the previous exercise. Planck is the most effective exercise for the abdomen, and together with the stretching, it will also help make the profile slimmer.
5. Stretch your abdominal muscles - lie flat on the floor, focus on your hands, stand up and bend backwards. The effectiveness of the exercises lies in their versatility. With their help, fat disappears even under the arms, and muscles of all categories work, starting from the pectoral and ending with the foot.
6. Roll onto your back, bend your knees, pull your heels up to your hips and put your hands behind your head. Tear the case off the floor, then tear off the legs. Do the folding, but rise in turn - first the body, and then the legs. Rises need to do when you exhale, and go down on the inhale. This exercise perfectly helps to lose weight and improve the muscles of the lower press.
7. Now you can do everything together - tear the shoulder blades and feet off the floor at the same time.
8. Lie on your side, stretch your lower arm, and use your upper arm as a support. Tear off your head and legs from the floor at the same time, linger a little and come back. Ascents should be performed as you exhale.
9. After this, you need to make a fixation. Tear off the hand on which you have focused, put your head and lift the head and legs. Save this position for a few seconds.
10. Now the 8th and 9th exercises should be performed lying on the other side.
11. Lie on your stomach, put your hands behind your head, stretch your legs. Tear off the chest and head from the floor and fix the position. Ascents need to perform as you exhale, and go down on the inhale.
12. Now do alternate rises - get off the floor, with your left elbow reach for your back, drop and pull with your right elbow.
13. Tear off the head, legs and chest at the same time. Hands remain behind the head, and lifts are made on the exhale.
14. Tear off the left elbow and the opposite leg from the floor and try to connect them. Perform such climbs on both sides.
15. Stretch - sit on the heels of the buttocks and stretch your arms forward.
16. Stand on all fours, lift the opposite arm and leg up and pull them together. Do the exercise on both sides.
It is said that for weight loss and massage is effective. As the reviews say, to drive fat from any part of the body, even from the armpits, you can use this method.
Among other things, you can download video tutorials on how to remove subcutaneous fat from the abdomen, knees, chin, between the ribs for girls. Even if you are a guy, you will benefit from this too. And no matter how old you are, the question - how to remove the folds even worries pensioners.
With proper diet and principles of proper nutrition, regular exercise - you can very quickly get an excellent result. The stomach will disappear without a trace, and the body will look healthy and beautiful.
